Kiwis, pumpkins or broccoli are fruits and vegetables that provide us with a lot of energy, vitamins and antioxidants and help us prevent aging and damage caused by external aggression.

What vitamins does your skin need to look beautiful?

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Turn your eyes to vitamins A, C and E because they are essential for skin care and are also great for hair and nails.

Vitamin A has multiple functions. It enhances skin’s moisture and fights the signs of ageing. It contributes to the formation and renewal of skin cells, improving the elasticity that we tend to lose with ageing. Seasonal foods rich in this vitamin are: banana, persimmon, chard, pumpkin, spinach, lettuce, carrot, red pepper, cucumber, tomato and beetroot.


Vitamin C, besides being a great antioxidant, activates the defenses and intervenes in the synthesis of collagen. It blurs the signs of ageing and keeps your skin radiant and visibly younger-looking, even improving the skin tone. Seasonal foods rich in this vitamin are: kiwi, pomegranate, orange, banana, apple, aubergine, cauliflower, tomato, radish and beetroot.


Vitamin E is essential for nourishing the skin. It regenerates damaged skin tissues and improves blood circulation. Moreover, it fights ageing by regenerating the skin and blurring dark spots. Seasonal foods that contain this vitamin are: apple, banana, chard, broccoli, spinach, cucumber and tomato. Also, nuts such as chestnuts, hazelnuts and almonds are rich in this vitamin


Prepare colorful dishes

Kick start your day full of energy and vitality. Prepare a good breakfast with plenty of vitamins and carbohydrates such as fruits, cereals, high-fiber foods (oat, nuts…). Enrich your dishes (breakfast, lunch or dinner) with nuts, as they are rich in plant based proteins, contain a lot of fiber and are very important for body health.


Last but not least, add pulses to your diet. They are essential to keep ourselves healthy due to the iron content. Mix and match, for instance, pulses with rice. Rice contains the amino acids that are missing from legumes, the body synthesizes better both proteins when mixed. In addition, include a glass of orange juice to your meal, in order to metabolize iron and take full advantage of all the properties of pulses. Prepare your own recipes and combine your favorite foods along with other foods you don’t fancy that much, and try to keep a larger variety of dishes and colors onto your meal.

Elka Mocker and her extremely delicious and healthy recipes will help you to add veggies to your dishes. Enjoy cooking and turn your cookery upside down.

A proper diet combined with your facial and body skin care routine, CASMARA guarantees you outstanding results.

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